WODS: November 2012

CALENDAR VIEW
Friday, November 30 2012
Dream Dragon

15 Minute AMRAP:
1 x Med Ball throw down and back (20/14)
10 x Air Squat
*4 x Toe to Bar Every Minute on the Minute*

RX:
Mark: 18
K10: 15
Melanie: 14+throw
Tee: 12
Colton: 15.5
Kevbot: 16
Slice: 15
Moody: 10.5
Hales: 9
Andrew: 13
Tim: 8
Locke: 13.5
Graw: 9.5
Peyton: 13.25
Marsh: 9
Bearclaw: 7
Andy: 13.25
Jorge: 11
Joe L: 16
Fil: 9
Lips: 11+throw
Smallman: 13+throw
Newman: 12
Bo: 16+3
Preston: 13+9squats [30#]
White Lightning: 17+throws [30#]
A: 13
Joe O: 16
Garban: 12
Adam: 10
Louis 9
Bethany: 13.5
Joe B: 11
Robert: 13
Jonesy: 12
Jon: 12
Casey: 14.5 [30#]
Emma: 18+1 throw
Devin: 17+3 throws




(Mod):
Mollie: 6
Wanda: 5.5
Nick: 9
Josh: 12
Tammy: 11
Kristen: 8
JB: 9
Manny: 10
Tracy: 9
Wat: 13
Melissa: 12
Emily: 7
Lippe: 11
Garrett: 13.5
Maddy: 13
Jeri: 12
Julie: 12.5
Tedd: 9.5
Andrea: 8.5
Lowell: 6.5
Jaime: 14
Tasha: 11
Sarah: 11

Friday, November 30 2012
Power Elizabeth

"Power Elizabeth"
21-15-9

Power Clean (135/95)
Ring Dip

RX:
Locke: 5:05
Andy: 4:50
Hunter: 4:39
Emma: 7:53
Adam: 8:09
Slice: 9:17
White Lightning: 3:39
Colby: 9:17
Micah: 7:32
Seth: 10:34
Bethany: 17:26
Joe L: 3:55
Mark: 5:55
Kevbot: 7:59

(Mod):
Tammy: 6:13
ethan: 6:23
Nick: 9:19
David: 7:48
Lippe 6:02
Tuck: 9:15
Bryan: 7:28
Connie: 9:32
Clay: 9:35
Mitch: 7:29
Jorge: 10:20
Van: 8:51
Manny: 9:58
Neil: 9:55
Louis: 8:30
Wat: 5:48
Graw: 9:33
Garrett: 8:36
A: 13:08
Andi: 8:49
Potter: 9:24
Brooks: 8:55
Marcus: 8:14
Jonesy: 11:10
Melissa: 10:53
Julie: 10:20
K10: 10:30
Rachel: 11:09
Lindsey: 10:18
Renee: 11:58
Jimmy: 6:31
Tee: 6:38
JD: 5:57
Kristine: 6:53
Amanda: 10:11
Steph: 8:30

Wednesday, November 28 2012
Brad's BDAY WOD

"Brad's Bday WOD"
4 Rounds:
8 x Deadlift (185/125) [275/185]
8 x Kettlebell Swing (24/16kg) [32/24kg]
8 x Wall Ball (20/14#) 10ft  [12ft]
8 x Box Jump Over (24/20) [30/24]

RX:
Andy: 9:22 [+]
Locke: 8:49 [225]
Chad: 9:55 [+]
Newman: 9:06
Ethan: 8:34
Brooks: 9:48
Bethany: 10:26
Bonner: 8:42
Mark: 6:57
Lips: 12:50 [+]
Rachel: 14:02
Graw: 9:16
Bo: 7:12 [+]
Casey: 9:40 [+]
Preston: 7:35 [+]
A: 7:08
Mel: 7:13
Nick: 8:42
Potter: 8:38
White Lightning: 12:53 [275/225]
Joe L: 9:58 [+]
Waldo: 9:43
Moody: 9:42
Andi: 8:31
Tinman: 9:44
Brad: 11:09 [225/30#!] Birthday BOY!
Timbo: 7:46
Hunter: 8:10
Patrick: 11:54 [+]
Smallman: 7:33
Van: 6:33


Mod:
Kristine: 9:02
Anto: 13:45
Joe B: 11:59
Matt: 10:13
Amanda: 8:58
Micah L: 8:50
Maddy: 11:28
Wanda: 8:56 (Real Box JUMPS!)
Brian: 8:56
Tammy: 7:49
Jaime: 8:30
Clay: 8:45
Pat: 8:22
JD: 8:07
Connie: 9:35
Tee: 8:07
Elliott: 9:55
Jorge: 12:09
Manny: 11:29
Ben: 12:00
Tedd: 9:11
Kristen: 11:43
Hales: 11:40
Neil: 11:04
Slice: 9:48
Wendy: 8:32
Wat: 7:46
Ashley H: 7:58
Marcus: 9:01
Ashley: 9:32
Jenn D: 7:51

Tuesday, November 27 2012
CrossFit Nashville Nasty

30 Minute AMRAP:
100 x Burpee
90 x Double Under
80 x Situp
70 x Hand Release Push Up
60 x Box Jump (24/20)
50 x Thruster (75/55)
40 x Knee to elbow
30 x Kettlebell Swing (32/24kg)
20 x Sumo Deadlift High Pull (32/24kg)
10 x Wall Climb
1 x Muscle Up
800M Run

Last Done: 25 APR 12

RX:
Locke: 492
Michael: 484
Colby: 405
Jorge: 400
Emma: 504
Chad: 520
Joe L: 421
Preston: 551+10M
White Lightning: 543
A: 421
Jake: 456
Mel: 427
Hunter: 437
Micah: 412
Becca: 427
Mark: 453
Van: 473
Casey: 458
Dave: 483
Bo: 521
Patrick: 431
Timbo: 448
Andy: 516

(Mod):
Josh: 500
Bryan: 505
Micah: 515
Fil: 501
Nick: 492
Newman: 510
Tammy: 530
Clay: 360
Forrest: 315
Manny: 437
Ross: 415
Tedd: 265 (Turkey & Dressing)
Kristen: 506
Smallman: 593
Seth: 417
Lippe: 445
Adam: 492
Anto: 350
Moody: 472
Neil: 420
Tuck: 576
Q: 430
Tinman: 456
Amy: 510
Maddy: 433
Garban: 435
Bruce: 435
Brooks: 430
JD: 535
Louis: 497
WAT: 431
Stephen: 590
Andrew: 430
Joe B: 474
Bethany: 510
JB: 500
Eric: 370
Lindsey: 510
Julie: 450
Chuck: 397
Cheyenne: 490
Ashley: 500
Jenn D: 492
Andi: 450
Potter: 529
Garrett: 353
Bonner: 529
Crumpdawg: 353
Lips: 573
Jon: 455

Thursday, November 22 2012
Happy Thanksgiving!

Happy Thanksgiving!

CrossFit Nashville will be CLOSED from Thur NOV 22- Sun NOV 25th

Friday, November 16 2012
Rack City

10 Minute AMRAP:
5 x Handstand Push Up
5 x Lunge (135/95) [185/125]
5 x Rack Jerk (135/95)
5 x Box Jump Over (24/20) [30/24]

RX:
Locke: 4+14
Colby: 4+1
Chad: 6+5
Andy: 5+5
Micah: 4+11
KR: 5 [115]
Joe L: 5+13
Emma: 3+6
White Lightning: 5+5

(Mod):
Andi: 4
Neil: 3+15
Slice: 3+12
Stephen: 5+11
Forrest: 5+1
Cheyenne: 3+5
Chuck: 2
K10: 3+5
Waldo: 4+14
A: 3+11
Jeff: 4+4
Kristen: 4+9
Ben: 4+7
Garrett K: 3+1
Garban: 6
Julie: 5+5
Rachel: 5+5
Tinman: 4+5
Alexandria: 4+5
HUnter: 5+2
Jon: 4+10
Maddy: 5+6
Potter: 3+12
Wanda: 4+5
Hales: 4+4
Wes: 5+5
Erin: 5
Justin: 4
Smallman: 5+14
Tedd: 4+18
Billy: 4
Manny: 5+11
Louis: 5
Clay: 4+5
Greg: 4
Connie: 4+10
Tammy: 5+11
Josh: 4+6
tim: 4

Thursday, November 15 2012
ISABEL

"ISABEL"
30 x Snatch (135/95)

RX:
Peyton: 12:04
Mark: 6:23
KR: 4:29
Billy: 5:47
Chad: 3:07
Casey: 2:39
Preston: 2:00
White Lightning: 3:26
Lipsey: 2:59?


(Mod):
Bryan: 4:40
MCK: 9:10
Jeffrey: 7:40
Josh: 8:00
Wanda: 7:52
Mollie: 6:45
Locke: 9:46
Tuck: 6:53
Tammy:
Lippe: 4:20
Emily: 3:58
Justin: 6:29
Devin: 4:21
Allison: 6:11
Hales: 4:30
Hunter: 5:58
Tee: 5:35
Cate: 8:00
Bonner: 7:07
Wage: 3:14
Renee: 5:50
Julie: 4:53
Bruce: 3:46
Andrew: 4:49
JB: 6:33
Mary: 7:30
Smallman: 3:28
Garrett: 5:58
Erin: 5:59
Tracy: 8:11
Adrienne: 4:24
JD: 2:46
Jimmy: 4:20
Mel: 4:57
Stephen: 4:58
Louis: 4:59
Joe B: 8:52
Anto: 8:15
Graw: 4:37

Wednesday, November 14 2012
Hardly Decieving

For Time:
30-25-20-15-10-5

Ring Row
Hand Release Push Up

Tuesday, November 13 2012
Bebop & Rocksteady

12 Minute AMRAP:

Ladder Up: 1-2-3-4-5-6-etc

Clean (135/95) [185/125]

Pull Up [Muscle Up]

RX:

Locke: 6+3 [MU]

Peyton: 6+2 [165]

Emma: 6+1 [125/c2b]

Smallman: 9+14

Chad: 6+3 [185/MU]

Joe L: 6 [185/MU]

Preston: 6+8 [225/MU]

Patrick: 6+12 [185/C2B]

Hunter: 7

Dave: 5+9

Devin: 7+4

Ethan: 9+13

Slice: 8+6

KR: 6+3 [125/MU]

White Lightning: 6+5 [185/MU]

Melanie: 8 [105]

Casey: 4+6

(MOD):

Ben B: 8+5

Allison: 7+5

Wendy: 8+8

Cate: 7

Jeri: 8+9

Tee: 9+15

Andi: 7+6

JD: 9+13

Stephen: 9+1

Phil: 8+1

Q: 7+4

Becca: 8+1

Marcus: 8+1

Bethany: 6+9

Brad: 7+14

Jon: 9+5

Andrea: 9+6

Lowell: 7+1

Bruce: 7+12

Jonesy: 7+2

Neil: 6+6

Waldo: 7+3

Lewis: 10+7

Maddy: 7+5

Sam: 8+4

Jenn D: 7+4

K10: 7+13

Kristen: 7+8

Melissa: 8+8

Newman: 7+2

Tracy: 8+8

Mary: 8

Tammy: 9+7

JB: 6+3

Hales:

Manny: 7+7

Van: 8+6

Jeff: 5+3

Marsh: 6+7

Tim: 8+4

David:

Nick/will: 6+2

Josh: 8+7

Micah: 8+7

Wanda: 7+4

Mollie: 8+7

Monday, November 12 2012
Numero Dos

5 Rounds For Time:
20 x Wall Ball (20/14)
40 x Double Under
*5 x Burpee Every Minute On the Minute* (Start with burpees)

RX:
Locke: 9:56
Mark: 13:58
Van: 14:54
KR: 10:43
White Lightning: 9:48
A: 3+6
Preston: 8:44
Chad: 12:34
Joe L: 17:38
Andi: 3+50
Mel: 4+3
K10: 2+23
Kevbot: 17:59
Hunter: 3+46
Emma: 13:39
Devin: 12:59
Lips: 14:54
Chris: 12:49
Tony: 17:47

(Mod):
Micah: 11:57
Marshall: 13:57
Tuck: 13:56
wes: 20:00
Ethan: 13:55
Tammy: 14:48
andy: 14:52
Newman: 13:51
Connie: 17:03
Bryan: 16:30
Micah L: 17:38
Jay: 15:40
Elliot: 16:46
Hales: 3+4
Garban: 19:40
Lindsey: 17:46
Matt: 3+4
Bonner: 15:02
PotterL 18:40
Slice: 17:46
Chuck: 3+15
Manny: 3+20
Ben: 4+12
Melissa: 4+88
Seth: 4+5
Clay: 3+15
Tedd: 2+15
Fil: 4+10
casey: 19:00
Jenn D: 3
Lewis: 19:48
Adam: 2+19
Cheyenne: 4+32
Lippe: 18:58
Macus: 19:56
Neil: 3+20
Maddy: 19:33
Alexandria; 3+15
Tinman: 3+5
Jon: 4+21
Garrett: 18:56
Anto: 3+20
Joe B: 4+3
Phil: 3+8
Rachel: 4+10
Jaime: 4+30

Thursday, November 8 2012
milk man

8 Rounds For Time:
2 x Clean (135/95) [HEAVY]
4 x Jerk (135/95) [HEAVY]
12 x Push Ups

Wednesday, November 7 2012
Amanda

"Amanda"

9-7-5

Muscle Up

Squat Snatch (135/95)

RX:

KR: 10:51

Mark: 35:25

Joe L: 9:18

Chad: 6:03

 

(Mod):

Micah: 7:15

Cody: 6:41

Peyton: 5:02

David: 6:42

Fil: 9:09

Marshall: 8:31

Jeff: 9:30

Wanda: 8:51

Tim: 9:10

Mollie: 8:33

Locke: 11:06

Josh: 7:30

Tammy: 4:47

Justin: 12:15

Jay: 8:50

Ethan: 6:14

Emma: 11:38

Kristen: 10:19

Ben: 9:26

Tracy: 8:33

Jimmy: 8:00

Jenn D: 7:45

Nick H: 8:09

Jeri: 7:54

Tee: 7:03

JD: 5:56

Becca: 8:33

Melanie: 7:58

Andi: 8:22

Ashley H: 8:10

Forrest: 8:50

Slice: 8:12

Amanda: 9:53

Waldo: 9:25

Hunter: 9:32

Wage: 8:10

Garrett: 8:52

Bethany: 11:36

Kevbot: 10:36

Newman: 10:15

Maddy: 7:30

Lips: 11:57

Casey: 7:01

Patrick: 7:02

Graw: 8:19

JB: 8:36

Timbo: 8:34

Brad: 9:05

Wednesday, November 7 2012
Fiberglass

12 Minute AMRAP:
20 x Double Under
10 x KB Swing (24/16kg)  [32/24kg]
10 x Box Jump (24/20) [30/24]

Monday, November 5 2012
K10's BDAY WOD

K10's BDAY WOD:
Front Squat: 1-2-3-4-5-6-7  (115/75)  [155/105]
Shoulder Touches: 20-20-20-20-20-20-20  [1 x Handstand Walk 32ft]

RX:

Locke: 10:14

Colby: 12:21

Micah: 12:39

Ethan: 12:50

Andy: 9:00 [155/HSWALK]

JB: 10:45

Emma: 8:36 [105]

Seth: 8:40 [HSWALK]

Joe L: 11:25 [155/HSWALK]

Stephen: 9:11

Preston: 6:08 [155/HSWALK]

KR: 6:11 [105/HSWALK]

K10: 8:34 [95/HSWALK]

Bonner: 7:20

Slice: 7:25

Lips: 9:16 [105/HSWALK]

Casey: 9:27 [155]

Waldo: 9:45

PatrickB: 8:53 [155/HSWALK]

Becca: 9:26

Chad: 6:39 [155/HSWALK]

A: 9:57 [HSWALK]

Bethany: 7:46

Joe B: 20:45

(MOD):

Andto: 9:01

Chuck: 15:15

Jaime: 8:55

Cheyenne: 10:15

Phil: 10:15

Garrett: 8:35

Potter 12:10

Marcus: 8:41

Maddy: 7:15

Lippe: 6:32

Hunter; 7:04

Crumpdawg: 7:37

David: 8:35

Doc: 11:00

Marshall: 13:50

Manny: 9:36

Tammy: 6:43

Andy: 9:00

Connie 10:31

Greg:

Ross: 6:38

Jay: 7:55

Newman: 9:30

Clay: 10:08

Kristen: 9:59

Smallman: 9:52

Forrest: 9:34

Andi: 7:47

Jenn D: 10:50

Louis: 11:00

Van 9:35

Melanie: 10:34

Allison: 6:19

Wage: 8:26

Saturday, November 3 2012
Lipsey's BDAY WOD

Happy Birthday Lips!
"The Seven"
7 Rounds For Time:
7 x Handstand Push Up
7 x Thruster (135/95)
7 x Knee to Elbow
7 x Deadlift (245/165)
7 x Burpee
7 x KB Swing (32/24kg)
7 x Pull Up

*30 Minute Cap*

RX:
Andy: 4+7
Joe L: 5+6 / 39:14
Chad: 5+28
KR: 27:00
Preston: 24:59
Hunter: 5+9
Lips: 38:33
Emma: 4+32
Tyler: 6+7/34:40
Bo: 6/37:00

(95/65)
Hunter: 5+9 [125# thruster]
Locke: 6+9
Elliott: 5+10
Van: 5+2

(Mod):
Tammy: 27:01
Clay: 5
Colby: 5
Connie: 5+19
Tim: 3+14
WAT: 5
Smallman: 6+28
Amy: 5+12
Kristen: 5+10
Amanda: 5+9
Newman: 5+18
Ben: 5
Tracy: 5+10
Seth: 5+42
Sam: 34:11
JD: 6
Manny: 5+15
Ashley H: 5+28
Graw: 6+13
Jeff: 5+3
Mel: 6+7
Hale: 4+7
Potter: 5+45
Tee: 6+7
Andi: 31:17
Julie: 5+22
Chuck: 4
Cheyenne: 5+2



Thursday, November 1 2012
Crump's BDAY WOD

"CRUMP'S BIRTHDAY WOD"
5 Rounds of
3 MIN on 1 MIN off
AMRAP:
29 x Wall Ball (20/14)
29 x Toes to Bar
29 x Hang Power Clean (95/65) or [155/105]

RX:
Peyton: 3+7
Fil: 2
Locke: 3+11
Josh: 2+20
Jeff: 1+67
Mary: 2+53
Becca: 2+9
Micah: 2+29
Andy: 2+45 [135]
Colby: 2+42
Ethan: 2+5
Smallman: 2+58
Chad: 2+41 [155]
Joe L: 2+58 [155]
Preston: 2 [205]
Tyler: 2+51 [155]
Sarah: 1+74
Bo: 1+71 [205]
Cody: 2+38
Van: 2+37
KR: 2+61 [115]
Melanie: 2+34
Andrew: 2+47
Graw: 2+18
Tinman: 1+84
Waldo: 2+23
Brad: 2+2
Lips: 2+32 [105]
Emma: 2+55


(Mod):
Wanda: 2+29
Jaime: 2+19
Mollie: 2+12
Tim: 1+38
Justin: 1+69
Amy: 2+5
Rachel: 2
Tammy: 2+30
Jenn D: 1+78
Manny: 2+9
Garret: 2+32
Wage: 1+77
Allison: 1+44
Garban: 2+33 (DB)
Jimmy: 2+25
Crumpdawg: 2+21
Renee: 2+1
Hale: 2+10


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